1. Consume food slowly
"I teach my clients how to pick foods they enjoy, taste every bite before putting it in their mouths, and chew slowly." I tell them to chew their food carefully, to only swallow it until it's completely chewed, and to repeat. We don't always realize when we're full. In addition to enhancing our enjoyment of food, eating slowly improves our ability to recognize when we are full.
2. Appreciate the meal You Eat: We are frequently instructed what to eat, and when we dislike a particular meal, we are less likely to form enduring healthy eating habits. Taste some fresh produce. Learn how to make new recipes that are flavorful and varied. Spices and herbs can enhance flavor. Alternatively, enjoy the richness of raw and steaming veggies and the sweetness of fruit. Your relationship with food does not have to be unpleasant.
3. Maintain a Thank-You Note Every Day
Whether we are aware of it or not, there are situations when our eating habits and our emotions are related. We might turn to food as a coping mechanism when we're anxious. I help clients practice gratitude by having them write in a diary on a daily basis, or even simply when they're feeling pressured. This way, when stress arises, they may recognize it and find alternative ways to deal with it instead of turning to food as a coping mechanism.
4. Batch prepare and Prepare "I prepare enough chicken in one batch on Sundays to last the entire week. I remove the fat, bake it with seasoning, weigh out 3.5 ounces, and store that much in a jar with some frozen vegetables and mustard so I can take one every day to work. I also spend time dividing into separate containers. One tablespoon of ground flax and natural peanut butter, one-quarter cup of rolled oats, and a dash of cinnamon and protein powder for sweetness. That means all I have to do in the morning when I'm a zombie is add water and microwave.
5. Remember the Weights
Make sure you perform two or three weightlifting sessions every week. Increasing your muscle mass can be achieved by using moderate to heavy weights – three or four sets of 10 to 15 repetitions with weights that are challenging for you. More muscle on the body increases the likelihood that food will be used as fuel rather than being stored as fat [studies also indicates that resistance training can increase the efficacy of a weight loss program].
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